Surya namskar is and how yoga can be helpful for it, based on scientific studies and research. article

By Yogiclavkush

 

Surya Namaskar, also known as Sun Salutation, is a traditional yoga practice that involves a sequence of twelve asanas (postures) performed in a specific order. This practice is believed to be a complete workout for the mind, body, and soul. Surya Namaskar is done in honor of the sun, which is considered to be the source of health and vitality. In this article, we will provide a step-by-step guide for Surya Namaskar, along with do's and don'ts and its benefits.

Surya Namaskar, also known as Sun Salutation, is a series of yoga asanas (postures) performed in a sequence to honor the sun and energize the body and mind. It is a popular yoga practice that has been associated with several health benefits. In this response, we will explore the health benefits of Surya Namaskar and the scientific evidence behind them.

1. Improves Flexibility and Strength

One of the primary benefits of Surya Namaskar is that it improves flexibility and strength. The sequence of postures involves stretching and contracting different muscles, which helps to improve flexibility and toning of the body. It particularly targets the hamstrings, calves, glutes, abs, and back muscles. A study published in the International Journal of Yoga found that practicing Surya Namaskar for six months significantly increased flexibility and muscular strength in the participants.

2. Reduces Stress and Anxiety

Stress and anxiety are common ailments in modern society, and Surya Namaskar has been shown to be an effective tool in reducing their symptoms. A study published in the Journal of Ayurveda and Integrative Medicine found that regular practice of Surya Namaskar reduced the levels of cortisol, the stress hormone, in the participants. Another study published in the International Journal of Yoga Therapy found that practicing Surya Namaskar for eight weeks reduced symptoms of anxiety and depression in the participants.

3. Improves Cardiovascular Health

Surya Namaskar is a dynamic practice that involves moving from one posture to another at a moderate pace. This movement helps to increase heart rate and improve cardiovascular health. A study published in the Journal of Bodywork and Movement Therapies found that practicing Surya Namaskar for 12 weeks significantly improved cardiovascular endurance in the participants.

4. Enhances Respiratory Function

Surya Namaskar involves deep breathing, which helps to improve respiratory function. A study published in the Journal of Alternative and Complementary Medicine found that practicing Surya Namaskar for 12 weeks improved lung function and respiratory muscle strength in the participants.

5. Improves Digestion

Surya Namaskar stimulates the digestive system by massaging the internal organs and improving blood flow to the digestive tract. This can help to improve digestion and relieve constipation. A study published in the Journal of Ayurveda and Integrative Medicine found that practicing Surya Namaskar for six months improved digestion and bowel movements in the participants.

6. Enhances Mental Clarity and Focus

Surya Namaskar involves concentration and focus, which helps to enhance mental clarity and focus. A study published in the Journal of Alternative and Complementary Medicine found that practicing Surya Namaskar for eight weeks improved cognitive function and memory in the participants.

7. Regulates Hormones

Surya Namaskar has been shown to help regulate hormones in the body. A study published in the International Journal of Yoga found that practicing Surya Namaskar for eight weeks reduced levels of thyroid-stimulating hormone (TSH) in the participants. TSH is a hormone produced by the pituitary gland that regulates the thyroid gland.

In conclusion, Surya Namaskar is a powerful yoga practice that has been associated with several health benefits. Scientific research has shown that regular practice of Surya Namaskar can improve flexibility and strength, reduce stress and anxiety, improve.

 

Step-by-Step Guide for Surya Namaskar

Surya Namaskar consists of twelve postures performed in a specific sequence. Here are the steps for each posture:

  1. Pranamasana (Prayer Pose) • Stand at the edge of your mat with your feet together and your hands in front of your chest. • Close your eyes and breathe deeply.

  2. Hasta Uttanasana (Raised Arms Pose) • Inhale deeply and stretch your arms upward with your palms facing each other. • Arch your back and look up towards your fingertips.

  3. Uttanasana (Standing Forward Bend) • Exhale and bend forward from your hips. • Touch the floor with your hands and try to bring your head towards your knees.

  4. Ashwa Sanchalanasana (Equestrian Pose) • Inhale and step your right leg back, keeping your hands and left foot on the ground. • Look up towards the ceiling and keep your left leg bent at a 90-degree angle.

  5. Adho Mukha Svanasana (Downward Facing Dog Pose) • Exhale and lift your hips up towards the ceiling. • Stretch your arms and legs as far as possible and look towards your navel.

  6. Ashtanga Namaskara (Salute With Eight Parts or Knees-Chest-Chin Pose) • Lower your knees, chest, and chin to the ground. • Keep your buttocks up in the air and your elbows tucked in.

  7. Bhujangasana (Cobra Pose) • Inhale and lift your chest up off the ground. • Keep your arms straight and your shoulders relaxed.

  8. Adho Mukha Svanasana (Downward Facing Dog Pose) • Exhale and lift your hips up towards the ceiling. • Stretch your arms and legs as far as possible and look towards your navel.

  9. Ashwa Sanchalanasana (Equestrian Pose) • Inhale and step your right leg back, keeping your hands and left foot on the ground. • Look up towards the ceiling and keep your left leg bent at a 90-degree angle.

  10. Uttanasana (Standing Forward Bend) • Exhale and bend forward from your hips. • Touch the floor with your hands and try to bring your head towards your knees.

  11. Hasta Uttanasana (Raised Arms Pose) • Inhale deeply and stretch your arms upward with your palms facing each other. • Arch your back and look up towards your fingertips.

  12. Pranamasana (Prayer Pose) • Exhale and come back to the starting position with your hands in front of your chest.

Do’s and Don’ts for Surya Namaskar

Here are some do's and don'ts to keep in mind while practicing Surya Namaskar:

Do's: 

• Always begin with a warm-up before practicing Surya Namaskar. 

• Perform the practice on an empty stomach or at least two hours after a meal. 

• Use a yoga mat or any non-slip surface to avoid slipping and injuries. 

• Breathe deeply and smoothly throughout the practice. 

• Focus on the movements and avoid distractions. 

• Gradually increase the speed and intensity of the practice.

Don'ts: 

• Avoid practicing Surya Namaskar if you are pregnant or have any medical conditions that prevent you from doing so. 

• Don't push yourself too hard or force any movements beyond your limits. 

• Avoid practicing Surya Namaskar in a hurry or with incomplete movements. 

• Avoid practicing Surya Namaskar in an incorrect posture or alignment. 

• Avoid holding your breath or breathing shallowly during the practice.

Benefits of Surya Namaskar

Surya Namaskar provides numerous benefits for the mind, body, and soul. Here are some of the most significant benefits of this practice:

Physical Benefits: 

• Increases flexibility and strength 

• Improves posture and alignment 

• Stimulates the digestive, respiratory, and circulatory systems 

• Reduces stress and tension in the muscles and joints 

• Helps in weight loss and body toning

Mental Benefits: 

• Enhances concentration and focus 

• Boosts memory and mental clarity


 

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